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The Atkins Diet has been receiving a lot of press over the last few years, and has spawned what might be described as a low carb revolution. The Atkins Diet consists of four separate phases.
The first phase is called "Induction". In this phase of the Atkins Diet, one is limited to twenty grams of carbohydrate per day. All starches are forbidden, and only certain vegetables are allowed. Part of the rationale behind this phase of the Atkins Diet is to achieve ketosis, which is when glucose from carbohydrates is not available to be used for energy, forcing the body to substitute fat.
The second phase is called "Ongoing Weight Loss". In this phase of the Atkins Diet, one continues to derive the majority of their carbohydrate intake from vegetables low in carbs. They add more portions of these vegetables, and most people will be able to gradually add nuts, seeds and some berries. Still,there is not a significant shift away from protein and fat to carbs, although the ratio of carbs as opposed to the other sources will increase a little.
The
third phase of the Atkins Diet is named "Pre-maintenance".
This is when the dieter has only five or ten pounds left to lose.
The focus here is on losing the weight as slowly as possible, in
order to assure that the loss is permanent, while adding carbohydrates
at the rate of 10 grams per week.
The
fourth phase is "Lifetime Maintenance". This last phase
of the Atkins Diet starts when one reaches their goal weight, and
is designed to be continued for a lifetime. Using what one has learned
from the first three phases, they construct an eating plan with
the proper ratio of carbs, fat, and protein to enable them to maintain
their healthy weight permanently.
The most effective eating plans always include exercise
The Atkins Diet people say that you may be able to lose weight without exercising but it is not recommended. Exercise not only speeds weight loss, helps maintain a healthy weight and enhances muscle tone, it also offers many other health benefits.
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